2015-06-21

SUNDAY WORKOUT (HYDRO FIT PATH - 11AM CLASS ONLY!)

Fit day... Day off from running because it's going to be a hot one!

WORKOUT:
Front Squat (113#/165#)(65-70% 1RM)
Toes 2 Bar (Kip allowed, but don't make it excessive)
15-12-9-6-3
(10 minute cutoff)

REST 2 MINUTES

SPEED ENDURANCE:
:20 Row Sprint followed by :40 of "recovery" Rowing for 8 total rounds...

THE CATCH...

This section is for lowest score during the :20 sprint period AND for overall calories rowed during the entire 8 minute period so you have to keep you pacing up during your "recovery" row, but not go so fast that it takes away from your ability to sprint during each :20 sprint...

Example:
I was able to get 12 calories on Round 1 during :20, but only 10 each for the remaining 7 rounds so my 1st score would be 10 and I rowed for 137 total calories in the 8 minutes which would be my second score...

POST YOUR TIME FOR PART 1 AND YOUR TWO CALORIE SCORES FOR PART 2 TO COMMENTS

2 comments:

CrossFit Hydro said...

Skills:
:30 max rep t2b (20,19,16)
Pistols squat holds on right leg only
:30 max freestanding HS holds (like 5 secs max :()

Max depth kipping hspu in parallettes...
19"

THEN...

50% of that depth for max reps in 2 mins...
9" (10 reps with 4 misses :$)

Hip Ext 6x6-8 reps
Up to 105# held across the chest for sets of 8 on last 3 sets

5 mins amrap...
10 calories on the bike
1 Legless RC
7 rounds + 2 calories

JVB

Anonymous said...

Part 1 8:00
Part 2 6 and 114
dave